Red Velvet Smoothie Recipe

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Ready for a Red Velvet Smoothie with a lot of surprising ingredients?! Did you know your hormone balance is improved by adding beets to your diet? Beets are part of the “red/blue/purple” family of foods, which are all rich in antioxidants. These help protect us from heart disease by boosting circulation, and preventing blood clots. Your red velvet shake will not only fill you up, but also fill up some nutrient deficits.

Benefits of Beets

One of the key benefits of beets is how they boost our natural detoxification pathways, and also fights inflammation. My red velvet smoothie is super quick to make, and I think you will surprised at how delicious it is, even with cauliflower and beets included! (I use shortcuts in the kitchen, so I’ve created this recipe using packaged, cooked beets and frozen, riced cauliflower.)

Beets also contain sodium, a component of electrolytes. Often times we can end up with too much sodium in our diet if it includes a lot of processed foods. However, it is a necessary mineral that works with potassium to help maintain fluid and pH balance in the body.

We forget sometimes that plants also contain essential amino acids. Beets contain histadine, arginine, valine, phenylalaline, and lysine, which are all essential amino acids. For such a simple vegetable, it truly packs a nutrition punch! In this Red Velvet Smoothie, your body will soak up all this incredible energy as we pair it with a healthy fat to improve the absorption of the vitamins and minerals.


When should women eat beets?

Women are obviously experiencing blood loss during their menstrual phase, so it’s an important time for folic acid. Beets are a great source, which is needed for red blood cell replication during states of blood loss. A Red Velvet Protein Smoothie is a good way to help keep blood sugar balanced, manage chocolate cravings, and get in a healthy dose of beets.

During the menstrual phase (or the bleed phase of your cycle,) it can help to eat more grounding foods. These foods help us feel more settled, and connected to the Earth. It includes foods that are grown close to the grounds, like beets, root vegetables, onions, garlic and radishes. Grounding food also includes protein rich animal meat, pastured eggs, tofu/tempeh, and beans.


red velvet beet smoothie ingredients

The key to a fabulous smoothie is the blender you use. There are a ton of options in the market, but I’m really partial to my favorite Blendtec blender. I’ve been using it for six years and it helps me make almond milk each week, the best smoothies, and even oat flour for my gluten free pancakes.

Red Velvet Smoothie Recipe

Red Velvet Smoothie Recipe

Red Velvet Smoothie

Delicious and healthy, hormone supporting smoothie.
Prep Time: 10 minutes
Cook Time: 0 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: smoothie
Servings: 1
Author: Emily Roach


  • 1 1/2 cups unsweetened almond milk sub your favorite plant based milk
  • 1 cup frozen riced cauliflower
  • 1 cooked beet I use Love Beets packaged beets
  • 1 scoop vanilla collagen protein powder I use Primal Kitchen
  • 1 tbsp raw cacao powder
  • 1/4 tsp almond extract makes a huge difference in flavor!
  • 1 tbsp almond butter or other favorite nut/seed butter
  • 1 tbsp flaxseeds ground or whole
  • 6 ice cubes


  • Add all ingredients into your favorite high speed blender. Blend on high until thoroughly combined. Enjoy cold and frosty.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

Smoothies can be an easy way to help support hormone balance, using real food as medicine.

Want more smoothie recipes? Head over to Green Smoothies Your Kids will Love for healthy smoothies that taste good, plus a free smoothie guide. Share your Red Velvet Smoothie recipes online and don’t forget to tag #EmilyRoachWellness so I can see all the delicious goodness you create!

Who loves pancakes?!! If you’ve been looking for a delicious gluten free pancake recipe for your family, you’re in the right place!

This week’s new recipe is part of the From Scratch cookbook developed by my fellow CNE alums, and this Tie-Dye Tropical Turmeric Chia Parfait will knock your socks off!

*Fall Recipe Bundle updated in 2020 with 13 new recipes!
Fall Recipe bundle meal planning help

Ever get frustrated with meal planning? It’s a chore that never seems done, but it makes such a difference when we plan out some meals in advance. 

Here is your cheat sheet friends. Time to make meal planning easy.

No more scouting Pinterest and getting lost down a rabbit hole, only to find yourself with no dinners to make, but new holiday decorations in mind.

Fall Recipe Bundle saves you Time

Enjoy the flavors of fall with all things pumpkin, maple, and locally grown produce. All recipes are both gluten and dairy-free, and developed with nutritious, wholesome ingredients.

Okay, so fall is finally here, chilly winds and darker nights all around.

This is one of the best times to get back into the kitchen and settle in around the table with warm, nourishing food.

Creating good food for your family does more than fill little tummies. It presents an opportunity to gather and slow down.

But let’s be real. We are busy. Our kids are busy. So these recipes are not only healthy but totally doable. As a busy mama of three little ones, I hear you. You want family-friendly, yummy, and healthy fall recipe ideas. I’ve got your back.

Consider this your shortcut to meal planning in the season ahead. More time to be spent enjoying all the beautiful things fall has to offer, like football games, family hikes, and thanksgiving planning. (and don’t forget to check out my Paleo Pumpkin Smoothie too!)

fall recipe bundle gluten and dairy free


All of these delicious recipes are both gluten and dairy-free in this fall recipe bundle. Why you might ask? For starters, each of these particular food groups are often the cause for chronic inflammation in the body. When we eliminate these foods and allow our bodies to heal, it can provide you with amazing results.

Eliminating dairy and gluten can lead to relief from many challenges, including the following:

  • Eczema, rosacea, adult acne
  • Headaches
  • Digestive complaints
  • Brain fog
  • Lethargy
  • Poor sleep
  • Weight gain

The number one thing my clients say when they ditch the gluten and the dairy is how much ENERGY they have!

When we remove the foods that can cause low-grade inflammation, we fill our plates with more nutrient-dense foods which help reduce inflammation. You will see many plant-based recipes including in the fall recipe bundle. There is no refined sugar, only natural sweeteners like honey, maple syrup, and coconut sugar.

Buy the Fall Recipe Bundle Now

What’s included in the Fall Recipe Bundle?

Here’s a full look at the recipes included:

4 Breakfasts

  • Pumpkin Doughnuts
  • Pressure Cooker Steel Cut Oats
  • Cauliflower Casserole
  • Sweet Potato & Egg Hash

2 Soups

  • Spider Web Pumpkin Soup
  • Carrot White Bean & Tahini Soup

2 Salads

  • Kale & White Bean Caesar Salad
  • Creamy Garlic Kale with Chickpeas & Sweet Potato

4 Mains

  • Bison Pumpkin Chili
  • Slow Cooker Maple Mustard Chicken
  • Sausage & Quinoa Stuffed Acorn Squash
  • Peanut Tempeh with Purple Cabbage Slaw

2 Sides

  • Balsamic Roasted Veggies
  • Brussel Sprouts, Bacon & Brazil Nuts

7 Snacks

  • No-Bake Pumpkin Protein Bars
  • Butternut Squash Hummus
  • Pumpkin Spice Fruit Salad
  • Pumpkin Tahini Energy Balls
  • Maple Pumpkin Popcorn
  • Figs & Prosciutto
  • Apple Nachos

1 Beverage

  • Pumpkin Spice Latte

1 Dessert

  • Apple Spice Oatmeal Cookies


Ready to grab a copy for yourself? Click here to buy the Fall Recipe Bundle, you get all of these gluten-free and dairy-free recipes, a shopping list, and huge time savings. All for $10. Try them out and you will feel a boost of energy from all the vegetables, healthy ingredients, and nutrient density.

I received an advanced copy of the new 100 Days of Real Food on a Budget cookbook and I think you are going to love the easy Oatmeal Energy Bites recipe I’m sharing from the new book!

Energy bites are clearly the new snack darling in the grocery store. But they are so expensive! I always say I can make these…and they usually taste better too. (Our Lemon Cashew Energy Bites are still a favorite!) When I got a copy of the newest addition to the 100 Days of Real Food cookbook family, I was super excited to make the Oatmeal Cookie Energy Bites. With just five ingredients, it’s easy to make and less expensive than some other recipes I usually create.


For those of you in my Eat Well, Live Well Facebook group, you have seen me recommend Lisa Leake’s other cookbooks. (see below for a giveaway!) The recipes are easy to follow and created for busy families looking to eat with whole food ingredients. The newest cookbook adds in another element by crafting recipes on a budget. Honestly, I might try to write down all that we eat for a week and see how far off we are.

The budget is more realistic than other books as she details how much the cost is for each particular ingredient, not just “2 tablespoons of cream cheese at $0.75.” However, the pricing does not reflect the “Emily recommended” options like grass-fed beef, pastured-raised chicken and eggs, and nut milks and such. That being said, I think the recipes are a great way to approach meal planning as they are simple, yet flavored with fresh herbs and veggies.

You can also find in the book the following:

  • Seasonal meal plan examples
  • Cost comparison of key ingredients across 8 stores, including Trader Joe’s, Costco, Aldi’s, Walmart and Whole Foods.
  • Recipe chart by dietary need, including gluten-free, dairy-free, peanut-free/nut-free, and vegetarian.
  • Oatmeal energy bites is just one of many great snack recipes, and an awesome Packed Lunch chapter



Ok, one of the simplest ways to get your kids to eat a wider variety of things is to include them in the kitchen. All that exposure to new ingredients adds up over time. Both of my boys were home this week so I’ve been tasked with entertaining them. After a day spent at Lego Land, it was time to relax at home. Cooking together serves two purposes, we create a healthy recipe to enjoy, but we also are doing something together. They ask lots of questions and usually end up talking about sports or asking Alexa to play Kids Bop.

They will also get messy in the kitchen. Take a deep breath and let them create. Those oatmeal energy bites were not perfectly shaped, and it’s okay. I’m banking on how many bites they took while making the balls that they like the flavor! Try not to ruin a  moment by stressing about the mess. Clean up can come later. (also, trays are super helpful when baking with kids in the kitchen. and keep wet towels handy too.)


Play around with this recipe and see what you like best. I’ll be making this again with sunflower butter to see if we can add this to our “school-safe” snack list! We also have some kids who prefer cranberries instead of raisins, so that will be another easy swap.

Quick tip~ using a melon scooper is super helpful for making energy bites. Keeps everyone’s hands clean and generally the bites will be even…although sometimes we still get what we call “Daddy size” bites!

oatmeal cookie energy bites kids peanut butter

Oatmeal cookie energy bites are an awesome after school snack. Simple to make with pantry ingredients. Swap out the peanut butter for sunbutter and make it nut free.
Author: Lisa Leake
Recipe type: Snack
Cuisine: American
Serves: 18 balls

  • 1½ cups rolled oats
  • ⅔ cup peanut butter
  • ½ cup raisins
  • ¼ cup maple syrup
  • ½ teaspoon cinnamon


Oatmeal cookie energy bites are an awesome after school snack. Simple to make with pantry ingredients. Swap out the peanut butter for sunbutter and make it nut free.


  • cups rolled oats
  • cup peanut butter
  • ½ cup raisins
  • ¼ cup maple syrup
  • ½ teaspoon cinnamon


  • Play around with this recipe and see what you like best. I’ll be making this again with sunflower butter to see if we can add this to our “school-safe” snack list! We also have some kids who prefer cranberries instead of raisins, so that will be another easy swap.
    Quick tip~ using a melon scooper is super helpful for making energy bites. Keeps everyone’s hands clean and generally the bites will be even…although sometimes we still get what we call “Daddy size” bites!
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!


I actually received an extra copy of the original 100 Days of Real Food cookbook and I already own it! Lucky you, I’m giving it away to a lucky reader AND I want you to have a copy of the new cookbook too! Both books are full of delicious, family-friendly recipes. I do make a fair amount of gluten-free swaps for flours, but otherwise the recipes are great for a wide audience. You can also pop over and order your new copy of the 100 Days of Real Food on a Budget if you already have the first cookbooks!

Updated Sept 2018 **Congrats Ann L. for winning the cookbooks!

Zucchini hummus may be one of the best ways to use up that vegetable that just keeps on giving in the garden. What’s even cooler about this recipe is that it’s a bean-free hummus! We still call it hummus as it has tahini, which is full of calcium and flavor. I’ll share with you all the different ways you can use this hummus in the summer months while zucchini is in season.

I don’t buy any zucchini during the summer and thankfully get my Dad’s extra ones. They have so many they end up juicing them and storing them for winter baked goods. We do the same and preserve some jars of shredded zucchini for our favorite chocolate zucchini muffins. Zucchini hummus is a great savory way to use this veggie, and kids like it too.


Zucchini is packed with beneficial nutrients including Vitamins C and A, potassiumfolate, and fiber. What’s even better is adding in tahini (from sesame seeds) which contains calcium that is very easy for our bodies to absorb. (yes, even better than dairy!) Ginger helps boost your digestion, and lemon juice increases that Vitamin C even more. Avocado is our heart-healthy fat that will keep your blood sugar in check.

Play around with the recipe to make it as zippy as you like, more garlic is better for the body if you can tolerate the kick! Garlic has anti-viral and anti-bacterial properties and does a body good. If this zucchini hummus is for the adults, add in a little extra garlic and ginger for extra spice!

zucchini hummus summer recipe




  • 1 zucchini peeled and roughly chopped
  • ½ avocado
  • ¼ cup tahini
  • 1 lemon juiced
  • 2 tablespoons olive oil
  • ½ " fresh ginger grated
  • 1 small garlic clove
  • ½ teaspoon sea salt
  • pinch cayenne pepper


  • Add all ingredients into a food processor. Blend until smooth, scraping down the sides.
  • Store in the refrigerator in a glass container for up to four days.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!


The easiest way to serve zucchini hummus is as a dip, either with your favorite vegetables, gluten-free crackers or pretzels.

Get more creative and use it as a spread in a sandwich or wrap, using lots of fresh vegetables to boost the nourishment of your lunch.

Ready for more? You can smother some of your favorite summer vegetables with the hummus and roast them! Roasting with any kind of hummus is amazing, and trying to do this with zucchini hummus is another fun way to mix up your usual dinner favorites.

Lastly, add a little extra olive oil and give it a good shake. You’ve got a new salad dressing to spruce up a simple garden salad during the week.

When you try it, leave a note about how you use your zucchini hummus!


Pesto is one of my favorite condiments, especially in the spring in summer when fresh basil is available. We just started our basil in the garden and I can’t wait till we can make this broccoli pesto recipe with homegrown herbs. Till then, I’ll be making this pesto on repeat with local broccoli from farmers markets and fresh basil wherever I can find it!

Broccoli pesto is surprising easy to sub in for most pesto recipes. What’s special about this one is that it’s nut-free, which works for so many allergy families. I can serve this and not worry if a visiting friend has a tree nut/peanut/sesame allergy. There is no lack of flavor, even without nuts. Pesto without nuts is also A LOT cheaper as pine nuts are crazy expensive lately.

I am using a grated romano cheese in this recipe. Although I generally eat dairy free, I find a little goat or sheep’s milk cheese is fine for my system. Did you know goat and sheep’s milk is easier to digest than cow’s milk?


  • Super rich in Vitamin C and Vitamin K.
  • High in sulforaphane. This helps clear out excess hormones in our bodies, especially xenoestrogens that cause cancer.
  • Rich in fiber, which helps reduce cholesterol and helps digestion
  • Contains Omega 3’s…about the same as a flax oil capsule.
  • Contains kaempferol, which has the ability to lessen the impact of allergy-related substances (by lowering the immune system’s production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.(source 1)

Okay, moving on to other important things. How to use pesto, besides on bread? This has been my challenge as bread and I are generally not friends lately. The rest of my family swears this broccoli pesto went well with some fresh bakery bread. Another family tested it out and shared the same sentiment…even from a broccoli hater!!

Broccoli Pesto in Food Processor

Here’s some other ways to pair pesto in your meal planning:

  • Add to scrambed eggs
  • Top grilled chicken
  • Add to a vegetable minestrone soup
  • Use as a condiment in a sandwich instead of mayo or mustard
  • Pair with rice crackers, or the Almond Flour crackers from Simple Mills (LOVE them!)
  • Top an heirloom tomato with pesto for a quick snack

Easy Broccoli Pesto

Broccoli pesto is a delicious dressing or dip any time of day. This recipe is also nut-free.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Dip
Cuisine: American
Keyword: broccoli, pesto


  • 2 cups broccoli florets
  • 1-2 small garlic cloves depending on how spicy you want your pesto!
  • 1 cup lightly packed basil leaves
  • ½ cup grated Romano cheese
  • cup extra virgin olive oil
  • Squeeze of a ¼ lemon
  • Pinch of salt to taste


  • Steam the broccoli first using a steamer basket for 6-7 minutes, or until soft but still bright green. Drain well.
  • In a large food processor, add the steamed broccoli, garlic, basil, cheese, and lemon juice. Process until well blended.
  • Pour the olive oil into the pesto in a slow stream until well mixed and desired texture reached.
  • Taste and add salt as needed.
  • Store in the refrigerator. Serve warm or chilled.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!


Muffins are one of those snacks I try to prep at least once a week. I’ve been challenged to make them “school-friendly” which means no almond butter/almond flour/almond milk, which I use all the time. I was excited that this new recipe became a big hit with everyone in the house!

Green smoothies are a staple in our house. Once we got our Blendtec blender ages ago, it opened up my eyes to a new way of getting more vegetables into everyone’s day. Spinach and kale smoothies are a regular thing for all ages in the house. I’ll make some with more citrus for the kids, and heavier on the herbs and proteins for the adults. You can read more about my kid’s favorite green smoothies in this post.

Using your blender is one of the best baking tips I’ve learned in recent months. Dump everything in, blend away, and you’ve got a quick batter ready to go! There’s less clean up, which is always good in my book.

I’m also a huge fan of the silicone baking cups. From all the research I’ve done, I feel they are heat safe and okay for occasional use. Otherwise, you can use unbleached parchment paper cups. Often times, gluten free muffins like these tend to stick in the muffin tins. That’s why the silicone baking cups come in handy. Who wants to spend extra time doing dishes? Not me! Oh, and you can make super cute shapes like these star ones I keep on hand for keeping lunch box goodies organized.

Easy Green Smoothie Muffin Recipe


I generally would use almond milk when any recipe calls for milk. However, I wanted to send these muffins to school and all of my kids’ classrooms are nut-free. I used our local milk for this recipe, however you can use any plant-based milk and see what you like. I’ll try these green smoothie muffins out some time with oat milk and let you know how it goes. Yes, oat milk is thing! Coconut milk would work great too!

One note about protein powders. These are a great option to bake with, but I like to keep things simple and use an unflavored collagen powder. If you don’t have any, you can shop my favorites from my Amazon shop here, or try a quality vanilla protein powder as a backup option. Protein powders often list 15 ingredients (or more!) so I recommend collagen so your body doesn’t have to work so hard to figure out what’s going on in there. I’ve tested these green smoothie muffins with both unflavored collagen from Vital Proteins, and the Vanilla Coconut Collagen powder from Primal Kitchens. Both are excellent choices.

Green Smoothie muffin recipe blender star


An easy green smoothie muffin is a quick snack for on-the-go and great to pack for a school lunch. Adapted from That Clean Life.
Prep Time: 8 minutes
Cook Time: 25 minutes
Total Time: 33 minutes
Course: Breakfast


  • cups Baby Spinach
  • 2 Ripe Bananas
  • ½ cup Collagen Powder or Protein Powder
  • 2 Pitted Dates
  • ¾ cup Milk Plant/Nut/Seed
  • 2 Eggs
  • 2 cups Oats rolled
  • 1 Tbl Baking Powder
  • Optional mix-ins: ¼ cup mini chocolate chips chopped nuts, dried cherries


  • Preheat oven to 350F.
  • Line a muffin tin with 12 silicone baking cups, or unbleached muffin tin liners.
  • In a blender, add the spinach, bananas, collage (or protein powder,) dates, and milk. Blend on high until smooth.
  • Add in the eggs, oats and baking powder. Blend again to create a batter.
  • Carefully stir in any optional mix-ins you like.
  • Fill muffin cups nearly to the top and bake for 22-28 minutes, depending on your oven. They are done when a toothpick comes out clean from the middle.
  • Cool and enjoy. Store in an airtight container in the fridge for up to 4 days, or freezer for two months.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!
Green Smoothie Muffin Recipe Snack Gluten Free

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Healthy Instant Pot Recipes– There’s no denying it, the Instant Pot pressure cooker trend is here to stay. I’ve pulled together my favorite healthy Instant Pot recipes for you to bookmark and make at home.

Here’s a funny secret, I’ve had a pressure cooker for years. Way before the Instant Pot became the “cool kid” in the kitchen. One of my earlier recipes on the blog is proof of how long we have been using ours. This is my Shrimp Risotto pressure cooker recipe…it cooks so fast and is a hands-off risotto. I made this when I had toddlers and they all loved it! I would note to use grass-fed butter nowadays, and try some nutritional yeast instead of the parmesan cheese. (Thank goodness my food pictures have improved right?!)

Instant Pot Sweet Potato pressure cooker

I now own not one, but two pressure cookers. I have no excuse for not meal prepping like a boss on the weekends. Well, except for that thing called life and kids getting in way. But seriously, the Instant Pot is so handy for prepping some easy things to keep ready in the fridge for the week ahead. Here’s a quick list of prep ideas:


One of the best cooking tips I can give you about the Instant Pot is that size matters. Many recipes you read are tested for the 6 Quart pots. If you have an 8 Qt pot like I do, I often take a few minutes off the timing. It takes longer for the pot to get pressurized because of the additional space. This is still a part of the cooking time, and it can dry out meats if you are not careful. For recipes that are 5 minutes or less (like eggs) I don’t change the timing.

Most slow cooker recipes can be adapted to Instant Pot cooking. If you have a family favorite slow cooker recipe, look for a similar one online with Instant Pot timing and use that as a guideline. I’ll be doing this when I make corned beef and cabbage for St. Patrick’s Day.

Healthy Instant Pot Meal Plan

Free meal plan
Grab your free download for a healthy, Instant Pot meal plan. All the recipes are gluten and dairy free. Enjoy these easy recipes, set it and forget it!

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The quality of meat matters in these recipes. Opt for grass-fed beef, pastured chickens, and wild salmon. A recipe is no longer healthy if you opt for conventional meat, which drives up inflammation in your body. If you don’t have a farm local to you, Butcher Box grass fed meat is a great option with at home delivery.

Your goal is to nourish your body with the best possible sources of meat (if you are a carnivore,) as it’s long-term inflammation in the body that causes disease.  Let’s skip that part, okay?


  1. Instant Pot 5 Ingredient Enchilada ChickenHealthy Instant Pot 5 Ingredient Enchilada Chicken Recicpe
  2. Paleo Chicken Tikka MasalaHealthy Instant Pot Paleo Chicken Tikka Masala Recipe
  3. Mexican Stuffed Sweet Potatoes (2 part recipe, I suggest making the potatoes ahead of time)Healthy Instant Pot Mexican stuffed sweet potatoes
  4. Chili Lime Salmon– make the salmon and keep plain for kids, or share the spicy sauce for the brave ones!Healthy Instant Pot Salmon Chili Lime Recipe
  5. Instant Pot Hamburger Soup– this is a very kid-friendly soup. I will often strain out the broth to serve to my youngest. Healthy Instant Pot Hamburger Soup
  6. Instant Pot (or slow cooker) Chicken Pot Pie– so comforting on a cold day. Healthy Instant Pot Chicken Pot Pie Recipe Gluten Free Dairy Free
  7. Healthy Instant Pot Lamb StewHealthy Instant Pot Lamb Stew
  8. Grain free Instant Pot Porridge– this is from the Paleo Cooking with your Instant Pot Cookbook. 

Healthy Instant Pot Grain Free Porridge Breakfast recipe

Do you have a healthy Instant Pot Recipe you love? Head over to our Facebook group and share it in the community.  Join all the other moms there trying to put healthy meals on the table, using all of my culinary nutrition guidance.

*This program is not currently available. Please check out my Culinary Nutrition Bootcamp for the newest coaching program available. 

This is the gluten and dairy free real food reset your body didn’t know it needed.

They say it takes three weeks to make changes become a habit. I think it takes three weeks to see positive results, which motivate you to stick with change. If you are anything like me, you need to feed a family while also eating well yourself.

I’m happy to share with you my 21 Day Real Food Reset Program. This program is designed to help you make simple, nutritious food that will help stabilize your blood sugar, keep your energy up, and curb those cravings. Eating well should be simple and fun and that’s what we are going to do over the next three weeks.

I gained a lot of confidence around using different ingredients and the “why” behind choosing them over more mainstream ingredients. -group member

Are you ready to give your body the chance to:

  • lose weight
  • eliminate bloating
  • improve your sleep
  • improve your sleep

The eczema I’ve had for years went away after doing your Reset program.

All of these changes were some of the improvements the last group of women found in my Reset coaching program.

21 day Real Food Reset Program Meal Plan Gluten Free Dairy Free Recipes


Here’s the important stuff, this is what you get with the 21 Day Real Food Reset:

  • Meal plans for 3 meals a day, plus snacks, for all 21 days
  • Coordinated, organized grocery lists
  • Step-by-step meal prep guides
  • Real food based menus that are both gluten-free and dairy free
  • A private Facebook accountability group
  • 30 days of Thrive Market, and 25% off your first order

21 Day Real Food Reset Program recipes

As a bonus, I’ll be available to answer your questions in the Facebook support group. This is available ONLY to paid members of the Reset program.

My favorite part of the FB group was the sense of community it created. -group member

The Secret Sauce

Here’s something that may surprise you. You don’t need to count calories or macros to take your health and energy to the next level.

What you do need to learn is why fat, fiber, and protein are so important. These are my guiding words when I teach at my workshops or with private clients. Pairing these macronutrients together help you achieve your goals. Here’s how I address this in the program:

  • Each meal or snack features this combo to help keep your blood sugar stable throughout the day. This is how we avoid the “hangry” stage.
  • The recipes are rich in fiber, which helps your digestion improve, builds immunity, and is important for lowering cholesterol.
  • Healthy fat is so important for you to feel full. Fat is important for our brain health and we love that it keeps the cravings away.


“Having tried various cleanses, Emily’s reset was amazing, it took away the bloating, the constant hunger and the cravings. The need for sweets was gone. I have done the reset twice and will certainly do it again. My kids liked most of the meals which was also great!”    -Real Food Reset student

If all these other women can try something new, so can you.

This program includes 3 weeks of meal plans, grocery lists, and private community support.

Do you deserve this?


Thought so! Let’s do this.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

 21 Day Real Food Reset Meal Plan


  1. How many people will this feed?
    1. This is designed to feed a family for dinner, most of the family for breakfast, and generally mom and dad for lunches. There is flexibility in the meal plans and I’ll walk you through the way to customize it for your situation. I’ve done this with my family and I feed myself and my husband the breakfast, lunch, snacks, and dinner. The kids also get the dinner, but make their own choices for the balance of meals.
  2. Can I do this if I am vegetarian?
    1. Yes, there are simple swaps you can make for all the recipes that include even more fiber-rich options. Lentils, beans, and tempeh are all vegetarian protein sources used as alternatives. These are listed on individual recipe pages.
  3. Will there be a lot of expensive ingredients to buy?
    1. The goal here is to make this affordable for all of you. There may be some new ingredients to you, depending on how you have currently been cooking. If anything is unfamiliar, please feel free to ask questions about them in the Facebook group.
  4. How do I get my files?
    1. Once you make your purchase, you will be sent a confirmation email. Please confirm your email address and the meal plans and prep guide will be sent along soon after confirmation. Please check your junk mail if you do not receive it your confirmation email. Add to your contact list.
    2. Your meal plans will be sent to you as a PDF file. Print the black and white, or color, version and save it in a binder each week. Staying organized is half the battle!
  5. The private Facebook group sounds awesome, how do I get in?
    1. Once you get your Welcome email, you will find a link to access the Facebook group. Please request to join and I will approve the new members throughout the registration period.
  6. I’ve got another question. Can I email you?
    1. Yes, send it along to or book a free consultation on my women’s health coaching page.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm.